Vitamin D3: Benefits, Sources, Dosage & Best Practices
Time to read 12 min
Time to read 12 min
Vitamin D is a nutrient you get from what you eat and a hormone that our body produces. Fat-soluble vitamins are known to help your body absorb and maintain calcium and phosphorus, which are vital for building bone. Some studies reveal that Vitamin D can help control infections, reduce inflammation, and reduce cancer cell growth. Many tissues and organs of the human body have Vitamin D receptors which suggests its vital roles beyond bone health. Scientists are actively working to investigate other potential functions of Vitamin D.
This blog is all about the sources and benefits of Vitamin D3 and the best practices to incorporate it. Keep reading.
Vitamin D2 and Vitamin D3 are both forms of Vitamin D that help manage Vitamin D deficiency, but Vitamin D3 is considered more effective. Vitamin D2 and D3 are both absorbed in the small intestine with other dietary fats.
Vitamin D3 (cholecalciferol) is known for improving bone health however, it is also essential for enhancing the immune system, mood, and muscle function and promoting heart health. Taking an adequate amount of Vitamin D3 supplements can help you attain better mental clarity and glowing skin.
Vitamin D2 (ergocalciferol) is found in fortified foods and plants, while Vitamin D3 is found in animal-based foods and produced in the skin after sun exposure. Plants produce D2 through exposure to ultraviolet light. Generally, D3 is considered more efficient at maintaining adequate Vitamin D levels.
The body necessitates Vitamin D to stay healthy. It has a crucial role in sustaining bones and calcium balance in your blood and bones. Particularly, you need Vitamin D to allow calcium and phosphorus absorption in the body to build bones and promote healthy tissues.
Chronic or severe Vitamin D insufficiency means reduced calcium and phosphorus absorption in the body and it leads to hypocalcemia. It also causes secondary hyperparathyroidism which is overactive parathyroid glands trying to normalize blood calcium levels. Severe hypocalcemia and hyperparathyroidism can cause symptoms such as fatigue, muscle cramps and weakness, and depression.
If you have a Vitamin D deficiency or you are at risk of developing the same you need to take Vitamin D supplements and eat Vitamin D-rich foods.
You have a greater risk of developing Vitamin D deficiency if you have:
Moreover, if you have dark skin, are housebound, live in a region with low or no sunlight, or spend long hours indoors, you may need to consult a health care professional and take a Vitamin D3 supplement.
Your healthcare provider may prescribe you a Vitamin D3 supplement if you are suffering from an illness that can benefit from it. Usually, D3 supplements are recommended to patients suffering from or at risk of developing metabolic disorders, heart diseases, autoimmune disorders, osteoporosis, inflammatory bowel diseases, and cancers.
Vitamin D3 offers many health benefits, including promoting bone health, improving immunity, weight management, and improved overall cardiovascular health. It also helps prevent several health conditions, including heart disease, infectious ailments, and inflammatory bowel disease.
Vitamin D3 plays a significant role in the formation and sustenance of healthy and strong bones. It is essential for bone health because it boosts the absorption of calcium from the digestive tract and regulates the absorption of calcium and phosphorus for appropriate bone formation.
Vitamin D3 encourages bone repair to maintain and regrow bones as required. It also prevents bone disorders, including rickets and osteoporosis. Low calcium levels and Vitamin D deficiency are directly associated with the onset of osteoporosis. Researchers found that older adults who take calcium supplements and Vitamin D3 supplements have a reduced risk of non-verbal fractures and hip fractures.
Vitamin D3 normalizes immune responses, making sure your immune system appropriately acts against pathogens and other suspicious invaders. The immune system needs Vitamin D3 because it boosts the immune system’s ability to combat infections and encourages peptide production that helps against viruses, fungi, and bacteria. Vitamin D3 controls inflammation, helps prevent the immune system from attacking the body tissues, and promotes complete immune strength.
Some studies state that Vitamin D supplementation can reduce the severity of certain autoimmune diseases, including multiple sclerosis, rheumatoid arthritis, and Sjögren’s disease. However, there are no confirmed studies on how well Vitamin D3 treats or prevents autoimmune diseases.
Low Vitamin D levels are linked to elevated symptoms of anxiety and depression. Some experts advise screening for low Vitamin D levels when creating a treatment or prevention plan for mental disorders. Vitamin D3 is advantageous for your mental health because it controls neurotransmitters such as dopamine and serotonin, which are responsible for normalizing mood. It encourages the brain’s ability to learn, adapt to changes, and organize memories. Vitamin D3 reduces inflammation that is linked to various mental health issues and mood disorders, such as anxiety, depression, and seasonal affective disorder.
Numerous studies revealed the direct and indirect link between mental health and Vitamin D. They also found that people with Vitamin D deficiency are 75% more likely to experience depression as compared to people having normal Vitamin D levels.
Not every individual with Vitamin D3 deficiency experiences symptoms. Most commonly, people report muscle pain and weakness. Vitamin D3 is essential for muscle performance to maintain muscle strength and encourage muscle recovery after exercise by decreasing inflammation and boosting muscle tissue repair.
Vitamin D3 maintains muscle contraction and relaxation, boosting their performance and reducing muscle weakness, fatigue, and falls. Research shows that sun exposure can enhance Vitamin D levels however, it is unclear whether it leads to better physical performance.
Sufficient levels of Vitamin D are vital to avoid calcium imbalances. In certain cases, calcium imbalance may lead to severe heart problems and heart disease. Vitamin D3 is essential for heart health as it plays a major role in managing blood pressure, and it reduces inflammation, defending the heart and blood vessels from cardiovascular complications. It supports healthy cholesterol and triglyceride levels, reducing the risk of heart conditions.
Vitamin D3 encourages endothelial health, which is vital for sufficient blood flow and helps clean arteries, preventing atherosclerosis or plaque buildup in the arterial wall, which is a major risk factor for stroke and heart attack. Research states that taking Vitamin D in small or moderate amounts can efficiently reduce your risk of stroke, heart attack, and cardiovascular disease.
Evidence confirms that taking an adequate amount of Vitamin D supplements can contribute to improved insulin sensitivity, glucose homeostasis, and a complete metabolic system. Vitamin D promotes metabolic health by regulating insulin sensitivity, which is essential for normalizing blood sugar and preventing Type 2 Diabetes. It helps the body break down, metabolize, and store fat appropriately.
Vitamin D reduces inflammation, which is a major risk factor for various metabolic disorders such as insulin resistance and obesity. In pre-diabetic people, Vitamin D supplements can diminish the risk of type 2 diabetes progression.
Maintaining normal Vitamin D levels relieves and prevents inflammatory skin conditions, promoting healthy, glowing skin. Vitamin D3 benefits your skin in many ways. It promotes skin cell growth and repair and enhances wound healing, reducing the chances of infection. Vitamin D3 encourages a strong and healthy skin barrier that is crucial for locking in moisture and preventing harmful chemicals, microbes, and allergens from penetrating in skin. It contributes to glowing skin by improving skin tone and texture.
Vitamin D3 can reduce the appearance of wrinkles and fine lines by enhancing skin renewal and repair. It defends your skin from damage due to the sun and UV rays and may lessen the risk of skin cancer. Vitamin D reduces the risk of various skin conditions such as eczema and psoriasis. Healthcare professionals recommend Vitamin D3 supplements to people with sensitive and aging skin that is prone to redness and visible blood vessels.
Vitamin D3 offers many benefits to your brain and cognitive health. It is essential for better cognitive health and function as it protects your brain from cell-damaging free radicals and inflammation, which are associated with cognitive decline and neurodegenerative disorders. Vitamin D3 promotes cognitive development, improving learning and memory in children as well as adults. It stabilizes mood and diminishes the risk of mental health disorders and brain infections. Research shows that Vitamin D deficiency before birth or throughout life can lead to certain neurodevelopmental conditions.
Research reveals that Vitamin D supplementation considerably enhances digestive health. Vitamin D3 is essential for digestive health as it encourages a balanced microbiome. It defends against gut inflammation and diseases, including ulcerative colitis, inflammatory bowel diseases, and Crohn’s disease. Vitamin D3 improves immune cell performance in the gut and prevents gut infections.
Vitamin D3 prevents constipation by controlling gut motility. It encourages epithelial lining in the gut, enhancing the absorption of essential nutrients such as calcium and magnesium. Patients with irritable bowel syndrome usually have a Vitamin D deficiency. Reduced Vitamin D levels, a risk factor for worsened irritable bowel syndrome symptoms.
Vitamin D deficiency is a major risk factor for various problems in expectant mothers and infants. Maintaining sufficient Vitamin D3 levels is essential during pregnancy as it reduces the risk of pre-term birth, low birth weight, infant mortality within the first month, recurrent miscarriages, pre-eclampsia in expecting mothers, bacterial vaginosis in expecting mothers gestational diabetes mellitus in pregnant females. Vitamin D supplements can also reduce the risk of infants developing autism spectrum disorder, attention-deficit hyperactivity disorder, and mental development issues.
Vitamin D3 (cholecalciferol) offers many advantages for men, including better immunity, bone health, mood, heart health, and muscle function.
Whether you are nutritionally deficient or you simply need to meet the recommended daily intake of vitamin D, you can get Vitamin D from below sources mentioned below:
Your skin converts UVB light into Vitamin D3. Vitamin D production depends on your age and skin tone. Older adults and people with darker skin tones produce less vitamin D. Sunscreen may also reduce Vitamin D3 production by blocking UV rays. Daily sunlight helps sustain normal Vitamin D levels.
Food and diet should be your prime source of getting Vitamin D. Major sources include beef liver, cheese, fortified milk and foods, mackerel, halibut, trout, salmon, and cod liver oil. Some dairy products, fruit juices, margarine, and plant-based milk are fortified with Vitamin D3 for additional nutritional value.
Vitamin D3 supplements should not be your primary source of getting Vitamin D. Consider supplements when you are unable to meet your daily vitamin D3 needs from your diet, or if your health care provider suggests. Vitamin D3 supplements are available in the form of capsules, gummies, liquid drops, and soft gels. Talk to your healthcare professional for a suitable dosage depending on your age and health history.
The most natural way to get adequate Vitamin D is through regular sun exposure. Sunlight is the prime natural source of vitamin D3. Sun exposure allows your skin to produce Vitamin D3. Other natural sources of vitamin D include fatty fish, egg yolks, beef liver, mushrooms, cheese, and fortified foods, among others.
Vitamin D3 supplements play a vital role in preventing Vitamin D deficiency and support bone health, immune function, heart health, and overall well-being. Your body produces Vitamin D3 from sun exposure but not everyone gets adequate D3 from sunlight and diet. Certain factors, such as darker skin, obesity, medications, and medical conditions, can interfere with Vitamin D absorption contributing to deficiency. Supplemental vitamin D is an efficient way to meet your Vitamin D needs.
Calcium and Vitamin D3 tablets are recommended together for improving bone health and to treat and prevent health conditions including rickets and osteoporosis by boosting calcium absorption and enhancing bone health.
The exact recommended daily intake of vitamin D3 depends on age, genetics, skin pigmentation, diet, sun exposure, and certain health conditions. The typical recommendation for Vitamin D per day is 10-20 mcg. However, people who require more Vitamin D can safely take 25-100 mcg daily. Consuming more than the recommended daily intake is not considered safe.
For ideal Vitamin D3 intake incorporate Vitamin D3-rich foods into your diet, prioritize sunlight exposure, and consider D3 supplementation if necessary making sure you take them within the safe limits. You can take D3 supplements at any time of the day as recommended by your healthcare provider.
The body naturally produces Vitamin D when exposed to UVB rays. Get sunlight for brief periods or ask your healthcare provider.
Add fortified foods such as breakfast cereals, milk, and yogurt to your diet. Incorporate tuna, salmon, beef liver, egg yolks, and mushrooms into your daily meals.
If you have limited exposure to the sun or you are not able to meet Vitamin D needs through your diet supplementation can help. Consult your doctor about the right dosage depending on your specific needs.
Vitamin D is crucial for calcium and phosphate absorption in the body. It is essential for bone health, immune function, muscle strength, and healthy skin. It can help avoid many diseases, including inflammatory bowel syndrome, infectious disease, and heart disease. Vitamin D needs can be fulfilled by food, supplements, and sun exposure. You need to consider Vitamin D3 supplements if you are at risk of developing a deficiency. Your healthcare provider may recommend Vitamin D supplementation if you have a Vitamin D deficiency, limited sun exposure, dark skin, older age, or certain medical conditions.
Consult your doctor to understand your individual necessities and risk factors for Vitamin D3 deficiency. They can recommend the type of supplement and appropriate dosage you need. The safe upper limit for Vitamin D consumption is 4000 IU per day. Follow your provider’s instructions. Don’t take it unless your doctor recommends it.
Vitamin D3 is recommended when a person has a Vitamin D deficiency, is at risk of developing a Vitamin D deficiency, or has certain medical conditions that can benefit from Vitamin D.
Vitamin D3 supports calcium and phosphate absorption, calcium mobilization in bone, muscle health, bone health, immune function, heart health, and overall well-being.
You can safely consume 10 mcg of Vitamin D per day as suggested by your doctor. Taking too much Vitamin D over a longer period can cause excessive calcium buildup in the body that can weaken your bones and damage your heart and kidneys.
Vitamin D2 and D3 are the same essential nutrients. D3 is the natural form that is produced by body during the sun exposure while D2 is found in plant sources.
Generally, Vitamin D3 is considered safe when taken in the right doses. However, consuming too many Vitamin D supplements can be harmful.
***Medical Disclaimer: The information provided here is for educational purposes only. No information provided on this website, including text, images, and graphics, is intended as a substitute for professional medical advice. Please consult your healthcare provider concerning your specific medical condition(s).
